Train West Van – CrossFit
Warm Up (No Measure)
0:20 Work / 0:10 Rest x 12
8 Scap Push Ups to Down Dog
Alt Samson Stretches
Jumping Jacks
Hollow Hold
WOD (No Measure)
30:00 Machine of Choice –
Deload Pace
Every 3:00 including 0:00
Rotate through the following
1] 8-15 Strict HSPU
[Or Piked from Box]
2] 12 Single DB Box Step Ups [20″]
3] 1-3 Rope Climbs
[Or 8-12 Strict Pull Ups]
4] 20 Alternating DB Snatches
[Or 50-100′ HSW]
5] 40-100 Double Unders
Upper Accessory (6 Rounds for reps)
DB Bench Press
3 Sets of Max Reps
– Leave 2-3 reps in tank, dont push for more here
[Rest 2:00]
Chest Supported DB Row
3 Sets of Max Reps
– Leave 2-3 reps in tank, dont push for more here
[Rest 2:00]
RX+ = 35/50lbs, no heavier,
Deload week
Extra Credit (No Measure)
Running
2 Sets [Rest 1:30]
600m Slightly Faster than 5k Pace
[Rest 3:00]
x 3
6 Total Sets of 600m, 10:00 Walk Afterwards